4 Simple food rules to stay in shape and live longer and then follow the “Doctor Who” investigating diet and aging

• Dr. Kurt Hong research how what a person eats influences their age.

• Hongs follow the Mediterranean diet that has been considered the healthiest eating plan for many years.

• His most important advice is to eat a lot of fruits, vegetables and whole grains, but not to eat.

As an obesity doctor, a nutritional researcher and a medical and aging professor, Hong devoted his life to understand our diet and longevity and to help patients prevent diseases such as type 2 diabetes and cancer.

But his career is not completely selfless, he said Business Insider.

“I always joke with my wife that I do it for selfish reasons,” said Hong, “I always look for ways to stay young. “

For a 52 -year -old father, age is just a lot of lifestyle choices we can choose.

“Your body can say you are 52 years old, but you can or may feel like 35 years old,” he said. “And it can be the other way around.”

He added: “Many age -related chronic diseases are directly related to what you eat and your weight.”

Hongo’s attitude towards our diet use is well aged is simple and focused on the Mediterranean diet. It is mainly made up of fresh products, non -brewed grains, healthy fats and slender proteins. He was elected to eat the healthiest way for eight years in the US news and world report.

Hong, who is LifeForce, a chief physician of the Corner Medicine Company, and a professor at the University of Southern California, shared four simple diet rules that are followed to stay healthy for as long as possible.

Eat your vegetables

Hongo no. Tip 1 is just to eat your fruits and vegetables. In his diet, he prefers the receipt of sufficient plants, including whole grains, because they contain fiber.

Diet high in fiber is associated with lower types of cancer, lower cholesterol, lower risk of cardiovascular disease and community of healthy intestinal microbiome – gerbiomo living in the colon lining and is thought to affect overall health.

“The other part of it is that when you get fruit and vegetables, you will also get a lot of vitamins,” Hong said.

Numerous evidence shows that people who eat more plants are likely to be healthier than those who do not. 2019 In the study published by The Journal of American Heart Association, which followed more than 12,000 people for 29 years, those who reported that eating about four to five plants a day and little recycled or red meat were 18-25% less likely to die too early than those who were more relied on by meat and other animals.

Eat a lot of fish

The main source of Hong animal protein is fish because it is rich in vitamins, antioxidants and proteins. “I eat a lot of fish,” he said.

Wild salmon, Albacore Tuna and Haliebut are his favorites, and he usually bakes or broke them.

Fish contains omega-3 fatty acids that are essential for brain health. 2024. Metaanalysis published in clinical and experimental studies of magazines has shown that eating fish is associated with a lower risk of cognitive impairment, dementia and Alzheimer’s disease. Fish vitamins and minerals, as well as omega-3, are believed to be the brain, the authors said.

“Even if you don’t eat fish every day, try only two, three times a week,” Hong said.

Don’t overeat

Hong also points out how much he eats.

“You can eat all the right things, but if you still carry that extra weight, there is still a systemic inflammation that contributes to the risk of your chronic disease,” he said. “If your body burns 2000 calories but you eat 6,000 calorie fruits and vegetables, guess what? You still gain weight.”

Although it is disputed whether a person’s size is an indicator of their health, overweight or obesity is associated with a higher risk of several medical conditions, including type 2 diabetes, cardiovascular disease and certain types of cancer.

In order to achieve its nutritional goals, which have to eat enough protein, plants and healthy fats, maintaining a healthy weight-hong eating high calorie food in moderation.

For example, he can take three hard -boiled eggs for breakfast, eat higher protein proteins and remove higher calorie yolks from two.

“It makes me a little easier to achieve calorie goals, but it still makes you make sure I also strive for my protein purpose,” he said.

“So it’s the right volume and the right type of food,” Hong said.

Preparing to avoid particularly treated foods

Extremely treated foods are usually packed and contain ingredients that you would not find in a regular kitchen. They are usually comfortable and cheap, but many of them eat with a higher risk of cardiovascular disease, diabetes, cancer, depression and death from any cause.

Hong understands that it is almost impossible to completely remove particularly processed foods because they are “everywhere”. However, in order to eat less UPF, it is preparing as much as possible.

“I’m still going to make business meetings where I have to take dinner and other things. But you do everything you can,” he said.

For people who have time, he offered to try the dish delivery service.

“They will send it to your home where you have to put everything in about 20, 30 minutes. This can take away a particularly treated component,” he said.

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